(This is a repost from back in September. Since my site has been getting more views lately, I decided to post it again!)--------------------Most who read this post have heard of the inventory accounting methods, FIFO and LIFO.FIFO stands for first-in, first-out, meaning that the oldest inventory items are recorded as sold first but do not necessarily mean that the exact oldest physical object has been tracked and sold.LIFO stands for last-in, first-out, meaning that the most recently produced items are recorded as sold first.

Pretending for a second that we, as human beings, are inventory. Which of these methods would help us become the most successful at what we do?

FIFO: first one in the weight room/office building/practice field is great, but always being the first one OUT isn't. LIFO: last one in the weight room/office building/practice field while also being the first one out is even worse.

The answer? Neither. Which is why I propose a new inventory accounting method to use in your life: "FILO" - first in, last outWhat does it take to be successful? FILO. Being the first one in the weight room/office building/practice field as well as being the last one to leave. We all know the guy who is already dressed for practice, or already returning emails in the morning when you arrive to work. We also know the guy who stays after practice to get some extra shots up, or is still finalizing a budget report after the office has closed.But do you know a person that is always BOTH of these? I'm willing to bet that if you do know of one, he or she is probably very successful at what they do. If being successful was easy, everyone would do it. It takes something extra. Extra work before. Extra work after. Extra work both before and after.My challenge to you is to become "that person" that arrives early and stays late. FILO. You'll be surprised at how much more work you can accomplish.Make it happen.TS

I am a man of efficiency.Whether it's being efficient in returning emails, loading the dishwasher, studying, designing programs for clients, cooking, or training in the gym, you can believe I am doing each of these in the most efficient manner I know how. Needless to say, inefficiency drives me crazy.You know what else drives me crazy?Not getting results. Why don't most people get results when it comes to losing weight? Other than the lack of motivation and knowledge (which I'm working hard to change!), most people say they just don't have enough TIME.I hear it every day..."I don't have time to exercise.""I don't have time to cook a healthy meal.""I don't have time to sleep eight hours a night.""...BUT, I want to lose 20 pounds by spring break. "Hmmm. This makes being EFFICIENT that much more important.I'm here to tell you that when it comes to fat loss, EFFICIENCY = SUCCESSQuality > QuantityI believe we need to start thinking in terms of, "what is the most important thing I can do for fat loss?"Alwyn Cosgrove wrote an article about this very concept; a hierarchy of what needs to be done first when it comes to successfully losing fat. Listening to Mike Wunsch on the StrengthCoachPodcast while working out today inspired me to finish this article (I started this back in November!), so let's get to it...

1) Sleep

What? Sleep is the most important thing you can do for weight loss? What about exercise? What about nutrition?Getting adequate sleep sets the stage for making good decisions during the day. From exercising in the morning (rather than hitting snooze), to coming home after work and still having enough energy to cook a healthy meal. Again, sleep sets the stage for success.Don't think you have enough time to sleep 7-8 hours per night? For the next three days, write down exactly how you spend each minute during your day. I think you might be surprised at how much time you (WE) spend on social media. Or any other activity that isn't as important as getting some quality shut-eye.Martin Rooney goes a bit more in-depth on the importance of sleep here.

2) Nutrition

"You can't out work a bad diet."Simple as that. Although eating less/healthier/etc. is easier said than done!

I recommend getting rid of any temptation you may have in your house (cookies, ice cream, soda), and making a plan for the week each Sunday evening. Heck, if you have time, cook all of your meals Sunday evening! That way, when you don't have time during the week, you can still eat a nutritious meal rather than stopping at Burger King.

3) (see point #2)

Yep. Nutrition is that important that it needs two steps to get the point across.

4) Exercise

When it comes to exercise, it's important to understand the bulk of the calories we burn throughout the day is due to our resting metabolic rate (RMR); almost 65%. Despite what the elliptical says after a 30 minute workout, we dont' burn as many calories during exercise that we think we do.That being said, if you burn a few hundred calories per day in addition to eating a few hundred calories less per day, you will lose weight. Alan Aragon once said, “Caring about how much fat is burned during exercise is equivalent to worrying about how much muscle is built during exercise.” In other words, substrate utilization during exercise isn’t really an important variable in the big picture of fat loss – total calories burned overall is (i.e. get your nutrition on POINT first). What type of exercise is best? Two hours on the treadmill? High intensity interval training? What about if I only have a limited amount of time per week to exercise?Here is the breakdown of what type of exercise you should do based on the amount of time you have to exercise each week...*If you have:<3 hours per week to exerciseMetabolic Resistance Training (MRT)Metabolic resistance training is basically circuit-style weight lifting (little rest between exercises). MRT burns calories, promotes/maintains muscle mass, and elevates metabolism; exactly what we want to accomplish when it comes to exercising for fat loss. The majority of our fat losses will be as a result of our nutrition, but if we can work to build (or maintain) our muscle mass while burning calories and elevating our metabolism in the meantime, MRT must be a priority.Here is an example of a metabolic resistance training workout:1) Squats x 202) Push ups x 153) Single Leg RDLs x 10 each leg4) Pull ups x 155) Lunges x 20 (10 each leg)6) Renegade Rows x 24 (12 each arm)7) Step Ups x 20 (10 each leg)8) Curl and press x 15It's important to use caution when performing MRT with exercises such as cleans, deadlifts, and squats. These exercises are very demanding and require a lot of focus. *If you have:3-6 hours per week to exerciseHigh Intensity Interval Training (HIIT)This type of training s*cks. HIIT is repeated bouts of all-out effort, lasting anywhere from 10-30 seconds. Think sprints on the basketball court. Note that HIIT can be done on a spin bike, elliptical, incline walking, or even in the pool. Anything that you can produce all out effort for a brief period of time (folding clothes does not count). Having more than 3 hours to dedicate to training for fat loss means that once you complete your 3 hours of metabolic resistance training (45 minute sessions x 3 days wk), HIIT training is the next step. An example of a HIIT routine would be...All-out effort for 15 seconds, recover for 30-45 seconds, and repeat. Again, this can be done while walking, on a bike, sprinting, swimming, etc. *Due to the intensity of HIIT, it isn't recommended for those just beginning an exercise program>6 hours per weekSteady state aerobic trainingWhat???? You mean to tell me that going out and running for 60 minutes, or hopping on the elliptical for 2 hours isn't the first thing I should do when exercising for fat loss? What about the fat burning zone????First things first. The "fat burning zone" is a myth. "But Trent, the treadmill at the gym told me to exercise at 65% of my max because that burns the most fat!"If you want to get scientific about it, our body actually burns the highest PERCENTAGE of fat for energy while we are at REST. Fat is the substrate of choice at low intensity, but that doesn't mean it's best for fat LOSS. Overall caloric expenditure is best...and that is done by MRT and HIIT.*If you are dedicating 6 hours per week to performing MRT and HIIT sessions and still aren't losing weight, I'd make some changes to your nutrition*Steady state aerobic training, or low intensity repetitive exercise for a long duration, should only be done after you complete your metabolic resistance training and high intensity aerobic training sessions...which basically means steady state aerobic training should be used as a RECOVERY mode of exercise; that way, you can train hard during your MRT or HIIT the next day.

Summary

Step 1) Get adequate sleepStep 2) Get your nutrition "in shape" (pun intended)Step 3) Get your nutrition "in shape" (no pun intended)Step 4) Prioritize your exercise sessions based on time availableStep 5) Get in the best shape of your lifeThere you have it. You are now equipped with the knowledge to lose fat efficiently.If you still want to use the "I don't have time to sleep/eat right/exercise" excuse, well, then, I guess you will just remain fat for the rest of your life.If you want to make a change, you can. Anything is possible (Kevin Garnett voice)Make it happen, folks.TS

Outside of Harvard, not many people knew who Jeremy Lin was prior to February 2012. At 6-3, 200lbs, Lin received no athletic scholarship out of high school and went undrafted from Harvard into the NBA. Picked up by Golden State, Lin was assigned to the D-League multiple times, and finished his NBA rookie season with the Warriors averaging 2.6 points on 38.9 percent shooting in 29 games.Lin was "just another smart basketball player that won't ever significantly see the court in the NBA."So they thought...In the 2011 offseason, Jeremy Lin decided he wasn't going to settle for being "just another bench player." Lin worked unbelievably during the summer to change his jump shot, double the amount of weight he could squat, triple the amount of pullups he could do, add 15lbs of muscle, and improve his vertical jump and lateral quickness. His reasoning for working so hard, not knowing if it would ever pay off?"You always have to be ready. You never know when your number might be called."Jeremy was right. Fast forward to February 2012, Knicks head coach at the time, Mike D'Antoni called on Lin "in desperation" due to injuries and lack of production from the current Knick players.25 points against Deron Williams, 38 points against Kobe, 28 against John Wall, a game-winning three against Toronto...the list goes on.He averaged 18.5 points and 7.6 assists during his 26 games as an everyday player, and sparked a winning streak for the Knicks that cultivated the entire city.

What if Jeremy Lin didn't work as hard as he did in preparation for an opportunity that might never come?I doubt "Linsanty" would have ever occured if he hadn't...----------------------------------------------------------------------------------------------------------------------------------What DOES this mean for you?

"Luck is a reward from preparation; the more you prepare, the luckier you become."I am writing this post because I spend a lot of time "preparing." It's frustrating at times; wondering why the heck I am spending hours reading research articles, or giving up socializing with friends some evenings to finish a homework assignment. BUT, I am constantly reassured that my preparation does not go to the wayside. Whether it's providing feedback to a client on a certain topic I recently studied, or being able to engage in a conversation with professors regarding current research being conducted in our field, I am continually reminded why I put in the time I do. "Success is what occurs when preparation meets opportunity."Are you hoping you will just be "lucky" one day and get that starting spot or promotion you've been wanting for years? Or, are you PREPARING now for the opportunity to show you're the best person for the job when your chance is given?

Do you have aspirations to be great? Of course. We all do.Do you know when you might be called upon to "strut your stuff?"Unless you can see into the future, I would bet the answer is "no."The question you need to ask yourself then, is:

Will you be ready when opportunity presents itself?I know I will.Make it happen!TS

On a serious note, I found these quotes while browsing articles at strengthcoach.com (Casey Wheel). Good stuff.

Nutrition"Be the kind of person who takes supplements -- then skip the supplements"(Having the passion and awareness to take care of your body, but instead of filling it with manufactured pills and powders, fill it with real food instead.) Lifting "Be the person who will go until failure- then do 80% of that."Training "Be the person "who will die on a treadmill'-then prepare and adapt."Practicing a skill "Be the person who will go the extra mile- then use deliberate practice constantly."Youth Sports (more for parents) "Be the parent who will do anything to see their kid succeed- then allow them enjoy their childhood."Coaching "Be the coach that knows every detail of your craft- then focus on the relationship to your athletes." "Be the person who finds the positive in everything- then attack your weaknesses."Make it happen today.TS

Whether you are contemplating joining a Crossfit gym or currently participate in Crossfit, I recommend reading this article by Justin LeVine:http://www.trifuel.com/training/triathlon-training/crossfit-is-it-a-safe-programNow, this article sounds "anti-Crossfit," but I think it does a good job at bringing to light some of the risks involved with participating in such a regiment. I'm not an advocate of Crossfit, but I'm not a Crossfit "hater" either. I think Crossfit does a good job in bringing people together, building camaraderie, and motivating people to work their butts off. I have friends that are in dang good shape by participating in Crossfit. And, they love it. If you are having fun performing Crossfit workouts and are getting in better shape, keep it up.

All I ask is you please be aware of the risks associated with it as well.TAKE HOME POINT:Performing a Crossfit workout once or twice a week to spice up your metabolism or to implement some variety into your routine will not hurt you. Doing Crossfit everyday as your exercise "program" will eventually hurt you.TS

As coaches and parents can attest, we are always looking for qualities that predict future success.Is it height? Parents (genes)? Success early in life? Talent at a young age? IQ?Actually, it's none of these. "Grit." aka stick-with-it-ness, is one of the best predictors of future success.Makes sense. Stories come to mind of MJ being cut from the varsity basketball squad, to Bart Starr, Roger Staubach, and Tom Brady all being late round draft picks.These guys were pretty successful, don't you think?Continuing to work towards a goal. Consistency. Determination. Never giving up. ..and GRIT.I say this all the time, but, "Success is the sum of small efforts, repeated every day."You want something? Go get it. If you don't get it right away, stick with it. Show some GRIT.Make it happen.TS*Watch the video below for a better explanation of "grit" by someone much smarter than I!

I received this text last night from a friend back home, thanking me for a book I sent him over the holidays:Norman Vincent Peale's book, "Power of Positive Thinking" "We are our thoughts."Therefore, if we think negatively, negative things will happen. If we think positively, positive things will happen.Don't believe me? Try it for yourself.Just be sure to let me know how well it works for you...In the meantime, pick up Dr. Peale's book on Amazon. You don't be disappointed. Think positive. Be positive. Positive things will happen.Make it happen today. It is Monday!TShttp://www.amazon.com/Power-Positive-Thinking-Norman-Vincent/dp/1416591176/ref=tmm_hrd_title_0

“Today, not starting is far, far worse than being wrong. If you start, you've got a shot at evolving and adjusting to turn your wrong into a right.But if you don't start, you never get a chance.”